Canorth Posted May 25, 2016 Share Posted May 25, 2016 (edited) Nvm Edited May 25, 2016 by Canorth Link to comment Share on other sites More sharing options...
riffraff Posted May 25, 2016 Share Posted May 25, 2016 Re posture: These have worked for me As well i stand with my back to a wall and do two different exercises(with no weights) 1.)back to wall arms back against wall with arms out elbows bent at right angles. Simply raise your arms till your hands touch. Keeping arms and back right to the wall 2.) back to wall arms in same position as above. The back of your hands should be touching the wall in both exercises. Lower your forearms until your palms touch the wall but maintain the right angle position at the elbow (right angle meaning a 90 degree bend). Then raise the forearm to upright position so the back of the hand touches the wall. repeat say 20 times. be sure to keep as close to the wall as possible especially the small of your back. i did these for three weeks straight every day, three sets in combination with shoulder and chest stretches and my chest opened up great. My posture improved and overall range of motion increased. as a carpenter I spend hours with repetitive motions that pull my shoulders forward and shorten my chest so to speak. Not only have these exercise improved my posture but I have lessened my trips to the chiro at least 50% over the last four months and I have improved my swimming speed (front crawl) 1 Link to comment Share on other sites More sharing options...
LuckyLuciano Posted May 25, 2016 Share Posted May 25, 2016 Awesome thanks boys! Lot of information I could use here, probably one of the better workout threads out there. Link to comment Share on other sites More sharing options...
riffraff Posted May 25, 2016 Share Posted May 25, 2016 (edited) I turn 40 tomorrow. i assume the majority of you guy are in you 20's? anyway, as an old guy who has spent the time in the gym and led an active life I cannot stress enough how important good posture is. It absolutely affects your whole life from physical activity, wellbeing, to sleep. Edited May 25, 2016 by riffraff Link to comment Share on other sites More sharing options...
taxi Posted May 25, 2016 Share Posted May 25, 2016 14 hours ago, riffraff said: Re posture: These have worked for me As well i stand with my back to a wall and do two different exercises(with no weights) 1.)back to wall arms back against wall with arms out elbows bent at right angles. Simply raise your arms till your hands touch. Keeping arms and back right to the wall 2.) back to wall arms in same position as above. The back of your hands should be touching the wall in both exercises. Lower your forearms until your palms touch the wall but maintain the right angle position at the elbow (right angle meaning a 90 degree bend). Then raise the forearm to upright position so the back of the hand touches the wall. repeat say 20 times. be sure to keep as close to the wall as possible especially the small of your back. i did these for three weeks straight every day, three sets in combination with shoulder and chest stretches and my chest opened up great. My posture improved and overall range of motion increased. as a carpenter I spend hours with repetitive motions that pull my shoulders forward and shorten my chest so to speak. Not only have these exercise improved my posture but I have lessened my trips to the chiro at least 50% over the last four months and I have improved my swimming speed (front crawl) Make sure you get a proper diagnosis first before doing something like this. If your shoulder problem is due to impingement or misalignment, the right exercises can do wonders. If it's due to something more serious like a tear, then not so much. 1 Link to comment Share on other sites More sharing options...
-DLC- Posted May 29, 2016 Share Posted May 29, 2016 I know this is the testosterone zone, but I want in. Can tell you this....was certified 100 years ago as an aerobic instructor ... to give you an idea of how long ago, we used free weights and flung them up over our heads as we did step in a way that would create more problems that solutions. My entire life I was in shape...from the time I was 12, I started running on the dyke, swimming laps, etc. It was always my way of life. Then my life took a serious U-turn with all kinds of devastation. Never an excuse, but I had no time for me when I needed it most. I gave up (on life?). Getting back "in" has been hard but it's funny how life has a way of sorting itself out. I've always worked out on my own (step, had a fitness quality stepper, bands, free weights). But it's been more difficult recently, with bunnies flying around my feet, my 25 year old step packing it in, along with my my stepper (blew the hydraulics...to Blow At High Dough, heh). It wasn't enough and I was dabbling back in. Not all in. Not having an impact or anywhere NEAR where I need to be. What is all this gibberish about? Well my new job involves some incredible new workmates...one of whom is 10 years younger than me and a certified personal trainer. She competes and is in top notch shape...she is awesome and inspirational. And, she's agreed to train me (for free, wut??). I don't let pride get in the way...it's been a long time since I did my thing and need to infuse something new in. We've joined a gym and are going 6 days a week....was really happy that she said my form is still perfect and she's kicking my butt. Supersets, all kinds of sweat and so I now make this announcement: Mod Deb may up her game and, rather than warn and ban people I may have to just rough 'em up and throw them out. Don't mess with me, grr. Stoked, mostly this is my declaration that "I'm back". I've made a serious commitment here and, at work, we had to identify goals and report on progress...this is mine. And damn, it feels good Carry on (thanks for listening). Wooo. 3 Link to comment Share on other sites More sharing options...
smithers joe Posted May 29, 2016 Share Posted May 29, 2016 3 minutes ago, debluvscanucks said: I know this is the testosterone zone, but I want in. Can tell you this....was certified 100 years ago as an aerobic instructor ... to give you an idea of how long ago, we used free weights and flung them up over our heads as we did step in a way that would create more problems that solutions. My entire life I was in shape...from the time I was 12, I started running on the dyke, swimming laps, etc. It was always my way of life. Then my life took a serious U-turn with all kinds of devastation. Never an excuse, but I had no time for me when I needed it most. I gave up (on life?). Getting back "in" has been hard but it's funny how life has a way of sorting itself out. I've always worked out on my own (step, had a fitness quality stepper, bands, free weights). But it's been more difficult...bunnies flying around my feet, my 25 year old step packed it in, as did my stepper (blew the hydraulics...to Blow At High Dough, heh). What is all this gibberish about? Well my new job involves some incredible new workmates...one of whom is 10 years younger than me and a certified personal trainer. She competes and is in top notch shape...she is awesome and inspirational. And, she's agreed to train me (for free, wut??). I don't let pride get in the way...it's been a long time since I did my thing and need to infuse something new in. We've joined a gym and are going 6 days a week....was really happy that she said my form is still perfect and she's kicking my butt. Supersets, all kinds of sweat and so I now make this announcement: Mod Deb may up her game and, rather than warn and ban people I may have to just rough 'em up and throw them out. Don't mess with me, grr. Stoked, mostly this is my declaration that "I'm back". I've made a serious commitment here and, at work, we had to identify goals and report on progress...this is mine. And damn, it feels good Carry on (thanks for listening). congrats and good for you...big casino...but you never stopped looking good...but listen to your body....even the healthiest people can push things too hard...good luck with the fitness....we'll want pictures. 1 Link to comment Share on other sites More sharing options...
Rough Neck Posted May 30, 2016 Share Posted May 30, 2016 On 5/24/2016 at 6:58 PM, Penskih said: Been doing a lot of jumping rope lately. I try for 30 minutes 4 times a week but my shins get very sore. I also work construction which doesn't help. I guess i may have shin splints? If anyone has any advice let me know I've been icing them almost every day. Oh shin splnts. I play volleyball for my college and we practiced 4 times a week with 2 games on weekends. I know all about those suckers. The unfortunate thing with shin splits is that I have no heard about a ton of things you can do. First one I would say is rest. Stop doing jump rope for the moment. Icing it won't make it go away, but it will give you relief to continue your exercise, however you will still have the splints. Where do you do yours? Concrete vs mat obviously makes a difference. Another thing would be shoes. Shoes will good shock absorption will help with the shin splints too. You can also go to a physio, I believe they use to roller thingy with spiky edges to massage the muscle there (heard it kills) but helps with shin splints. This is an exercise I have heard about from a personal trainer who I am a big fan of. It isn't a guarantee for saving you from shin splits, but it works the area that would be affected. https://www.youtube.com/watch?v=jzvLQ4fND3I 1 Link to comment Share on other sites More sharing options...
Penskih Posted May 30, 2016 Share Posted May 30, 2016 27 minutes ago, Rough Neck said: Oh shin splnts. I play volleyball for my college and we practiced 4 times a week with 2 games on weekends. I know all about those suckers. The unfortunate thing with shin splits is that I have no heard about a ton of things you can do. First one I would say is rest. Stop doing jump rope for the moment. Icing it won't make it go away, but it will give you relief to continue your exercise, however you will still have the splints. Where do you do yours? Concrete vs mat obviously makes a difference. Another thing would be shoes. Shoes will good shock absorption will help with the shin splints too. You can also go to a physio, I believe they use to roller thingy with spiky edges to massage the muscle there (heard it kills) but helps with shin splints. This is an exercise I have heard about from a personal trainer who I am a big fan of. It isn't a guarantee for saving you from shin splits, but it works the area that would be affected. https://www.youtube.com/watch?v=jzvLQ4fND3I Thanks for the info! I'll try those toe raises and start jumping on a mat instead of concrete. They haven't been sore since i hardly jumped last week but i'll be back at it tomorrow! Thanks again Link to comment Share on other sites More sharing options...
NucksPatsFan Posted May 30, 2016 Share Posted May 30, 2016 On 5/24/2016 at 6:58 PM, Penskih said: Been doing a lot of jumping rope lately. I try for 30 minutes 4 times a week but my shins get very sore. I also work construction which doesn't help. I guess i may have shin splints? If anyone has any advice let me know I've been icing them almost every day. Hey Penskih, Like rounded shoulders, shin splints are a very common nuisance I deal with in my clients. Essentially, every time you're jumping rope your [likely] tight anterior and posterior tib muscles, peroneals, and other compartmental muscles in the lower leg are absorbing repetitive trauma which causes inflammation. There are some acute fixes that will help such as the aforementioned switching to a softer surface and switching shoes. Something else I advise clients to do who are stubborn and refuse to rest from the activities that cause them shin splints is take a non-steroid anti-inflammatory, such as advil, about 30 minutes prior to activity so that there is at least something to counter the forthcoming inflammation. However, if you really want to get rid of them forever, there's 2 things to do. First is to increase the active and passive range of motions of the lower leg muscles by foam rolling, stretching, and low intensity resistance exercises centered around dorisflexion and plantar flexion of the foot. The second is to have your gait and jump technique assessed. Sometimes a simple biomechanical fix can have a 'light switch' effect in regards to immediate relief. All the best! 1 Link to comment Share on other sites More sharing options...
LaBamba Posted May 31, 2016 Share Posted May 31, 2016 On May 29, 2016 at 0:56 PM, debluvscanucks said: I know this is the testosterone zone, but I want in. Can tell you this....was certified 100 years ago as an aerobic instructor ... to give you an idea of how long ago, we used free weights and flung them up over our heads as we did step in a way that would create more problems that solutions. My entire life I was in shape...from the time I was 12, I started running on the dyke, swimming laps, etc. It was always my way of life. Then my life took a serious U-turn with all kinds of devastation. Never an excuse, but I had no time for me when I needed it most. I gave up (on life?). Getting back "in" has been hard but it's funny how life has a way of sorting itself out. I've always worked out on my own (step, had a fitness quality stepper, bands, free weights). But it's been more difficult recently, with bunnies flying around my feet, my 25 year old step packing it in, along with my my stepper (blew the hydraulics...to Blow At High Dough, heh). It wasn't enough and I was dabbling back in. Not all in. Not having an impact or anywhere NEAR where I need to be. What is all this gibberish about? Well my new job involves some incredible new workmates...one of whom is 10 years younger than me and a certified personal trainer. She competes and is in top notch shape...she is awesome and inspirational. And, she's agreed to train me (for free, wut??). I don't let pride get in the way...it's been a long time since I did my thing and need to infuse something new in. We've joined a gym and are going 6 days a week....was really happy that she said my form is still perfect and she's kicking my butt. Supersets, all kinds of sweat and so I now make this announcement: Mod Deb may up her game and, rather than warn and ban people I may have to just rough 'em up and throw them out. Don't mess with me, grr. Stoked, mostly this is my declaration that "I'm back". I've made a serious commitment here and, at work, we had to identify goals and report on progress...this is mine. And damn, it feels good Carry on (thanks for listening). Wooo. 20 year old Deb with 80's hair in spandex aerobics attire. Hell yes. Link to comment Share on other sites More sharing options...
Gyllenhaal Posted June 1, 2016 Share Posted June 1, 2016 I'm going to give deadlifts a try this weekend, any good tips or training videos to share? Link to comment Share on other sites More sharing options...
riffraff Posted June 1, 2016 Share Posted June 1, 2016 14 minutes ago, Gyllenhaal said: I'm going to give deadlifts a try this weekend, any good tips or training videos to share? Heavy as possible lots of chalk and grunting arch your back. Link to comment Share on other sites More sharing options...
Sean Monahan Posted June 1, 2016 Share Posted June 1, 2016 1 hour ago, Gyllenhaal said: I'm going to give deadlifts a try this weekend, any good tips or training videos to share? 1 hour ago, riffraff said: Heavy as possible lots of chalk and grunting arch your back. The bolded is crucial. Also, make sure the entire gym sees how much weight you're about to lift. If they don't all notice, did the lift ever really happen? Link to comment Share on other sites More sharing options...
riffraff Posted June 1, 2016 Share Posted June 1, 2016 Just now, Wild Sean Monahan said: The bolded is crucial. Also, make sure the entire gym sees how much weight you're about to lift. If they don't all notice, did the lift ever really happen? Nailed it Link to comment Share on other sites More sharing options...
Gyllenhaal Posted June 1, 2016 Share Posted June 1, 2016 Ok so at what height do I slam the bar down? Link to comment Share on other sites More sharing options...
Sean Monahan Posted June 1, 2016 Share Posted June 1, 2016 5 minutes ago, Gyllenhaal said: Ok so at what height do I slam the bar down? Before you actually lock out on the deadlift. You don't really need to lock out, that's just a myth. Link to comment Share on other sites More sharing options...
Tortorella's Rant Posted June 1, 2016 Share Posted June 1, 2016 (edited) And you don't need to slam it down like a retard either. I did 465 regularly controlled no slamming. Up to 500 even one repper heavy as &^@# in controlled manner. It's doable. Don't be like one of those guys who slams one or two plates because that's "cool", or that it makes it seem like you're working harder or something. Edited June 1, 2016 by Tortorella's Rant Link to comment Share on other sites More sharing options...
falcon45ca Posted June 1, 2016 Share Posted June 1, 2016 On May 24, 2016 at 11:22 PM, riffraff said: Re posture: These have worked for me As well i stand with my back to a wall and do two different exercises(with no weights) 1.)back to wall arms back against wall with arms out elbows bent at right angles. Simply raise your arms till your hands touch. Keeping arms and back right to the wall 2.) back to wall arms in same position as above. The back of your hands should be touching the wall in both exercises. Lower your forearms until your palms touch the wall but maintain the right angle position at the elbow (right angle meaning a 90 degree bend). Then raise the forearm to upright position so the back of the hand touches the wall. repeat say 20 times. be sure to keep as close to the wall as possible especially the small of your back. i did these for three weeks straight every day, three sets in combination with shoulder and chest stretches and my chest opened up great. My posture improved and overall range of motion increased. as a carpenter I spend hours with repetitive motions that pull my shoulders forward and shorten my chest so to speak. Not only have these exercise improved my posture but I have lessened my trips to the chiro at least 50% over the last four months and I have improved my swimming speed (front crawl) Omar has great vids with great info! Link to comment Share on other sites More sharing options...
falcon45ca Posted June 1, 2016 Share Posted June 1, 2016 9 hours ago, Gyllenhaal said: I'm going to give deadlifts a try this weekend, any good tips or training videos to share? Yeah, do rack pulls instead. 90% of the benefits at half the risk. Link to comment Share on other sites More sharing options...
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